Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Strength & Accessory

Barbell bent over row x 8 reps

Into 50 banded face pulls

Rest as needed x 4 sets

Metcon (5 Rounds for time)

5 sets:

200m run

10 Hang power clean @ 95/65

10 Front squat

200m run

Rest 1:30 between each set

Go hard!!

PERFORMANCE

Squat Clean (Every minute on the minute, for 12 minutes)

Emom x 12:00

1 rep @ 85% lift off to mid shin with 2 second pause

Metcon (Time)

5 rounds for time:

400m run

15 OHS 95/65

15 wall ball 20/14